The Base Isn't All LIT

The Base isn't all lit

This year, consider including some work across the intensity and speed spectrums through out your base building period.  This helps build coordination and keeps you both prepared for higher intensity training down the road AND helps keep your fitness growing, especially if you are time constrained.

What may that look like:

• Rather than a steady low intensity workout, finish a steadier low intensity session with 3-6 X 8-10”, with 1-2 minutes easy between each.  On the bike this could be spinning as fast as you can without bouncing in the saddle but against light resistance, running it could be moving at a speed like finishing a 5k (NOT a sprint, think easy speed), swimming it could be a fast last 12-25 yds/meters.

• Include a session / sport most weeks which includes “sub threshold” work.  This is “classic” zone 3, or a 7/10 effort, an intensity where you could speak 4-5 words between breaths, an effort that is work, but with just a hair of burning.  For example on the bike, 3 X 8’ Z3, 2’ Z1 rest intervals.  Running it could be a progression building slowly from the workout start so that the last third is Z3.  Swimming it could be including a set like 300-400 X 3-4 (pending fitness/experience) Z3 withe 30-60” rest intervals.



• Explore cadence during workouts while keeping intensity < Z3.  This could be exploring paddles while swimming; Including some uphill and downhill specific intervals running - this could be uphill or downhill repeats, or simply running a hilly route and allowing terrain to vary your intensity; cycling you can modify the torque you produce by riding low cadence against high resistance or low resistance at high cadence.  For example 5’ X 3-4 @ Z3 at 40-60rpms… And the next time you do the session, do the intervals at 95-110rpms.  The aim here is building your aerobic fitness but also your ability to sustain higher torque (like climbing hills) and to have the coordination to spin at faster leg speeds like when going down hill or with a tail wind.

The aim is not to have lots of work in every workout.  The aim is just to keep different stimulus at play, so you are not always doing steady lower intensity work with minimal changes in rhythm, tempo, or speed (think of this as mechanical skill here, not the speed you are moving from point A to B).  That combo will have you building not just a good base of aerobic fitness, but a base of movement skills which help you perform better - whether racing, or out with your buddies!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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